February 15, 2017
Metcon #1: CrossFit Open WOD 15.4
8 minute AMRAP
3 Handstand Push ups
3 Cleans (185lb/125lb)
6 Handstand Push ups
3 Cleans
9 Handstand Push ups
3 Cleans
12 Handstand Push ups
6 Cleans
15 Handstand Push ups
6 Cleans
18 Handstand Push ups
6 Cleans
Etc…adding 3 reps to the Handstand Push ups each round and 3 reps to the Cleans every 3 rounds.
Rest 5:00
Metcon #2: CrossFit Open WOD 12.1
7 minute AMRAP
Burpees to 6″ Touch
GYM-DURANCE COMP CLASS – 5:30pm
Stamina Conditioning
10-12-14-16-18…and so on
Unbroken Overhead Squats (95lb/65lb)
Rest 1:00 after each set.
*Each set must be completed Unbroken.
Rest 5:00
5 Rounds for time:
50 Unbroken Double Unders
10 Handstand Push ups
5 Clean & Jerks (205lb/135lb)
*Add a 1 Clean & Jerk penalty to that round for each mess up on the Double Unders.
Rest 5:00
3 Rounds for time:
10 Calorie Assault Bike
2 Rope Climbs to 20′